The first time I tried protein powder I absolutely hated it! It was a whey protein and I felt like I was drinking chalk. No offense to whey and those who love it. It was just not for me.
My husband drinks plant based protein and convinced me to give it a try. I will add he also had me try animal based protein which I couldn’t stomach. It’s not for everyone and when I tried it each time it made me sick. So, plant based is what I’ve stuck to over the last few years.
When I started to dive into the world of wellness and paying attention to what I was putting in my body I realized just how important protein is. Especially for women as we age. Our bone decreases as we age. Making sure we are getting plenty of protein and strength training will help keep our bones healthy. Did you know 18 to 33 percent of all older adults who have suffered hip fractures will die within a year?
I decided one of my goals for 2024 was to get AT LEAST 120 grams of protein a day. The RDA on protein, 0.8 gram per kilogram of body weight per da, is the minimum amount to avoid a nitrogen imbalance. To really improve your health and benefit your body it is recommended to aim for 1.2 to 2.0 grams of protein per kilogram of body weight.
Consuming protein through whole foods is the best way to increase benefits to your body. Of course sometimes you might not have time to cook a whole meal. Many struggle with this, especially in the mornings. That is where your protein shake can come in handy. Be sure you are using high quality protein!
I have adjusted my shake over the years and added additional supplements to pack in the benefits. Here is what is in my morning protein shake:
Amazing Grass Organic Plant Protein Blend: I get this from Amazon and I can honestly have this by itself and the taste doesn’t bother me at all.
Teami Beauty Butterfly Collagen Powder for Women: I have tried a few different collagen powders. Vital Proteins is great, but again I cannot handle the animal based collagen. Something about the animal based powders makes me nauseous all day. I love this Teami powder. It does have a slight fishy taste, which is why I mix it with my protein to mask the taste.
Super Greens Daily Greens Superfood Powder: I used to put this into smoothies, but sometimes you just don’t have time to get out the blender and cut up all the things. So, I throw this into my shake to get some greens.
Ryze Mushroom Coffee: Ryze contains Cordyceps, Lion’s Mane, Reishi, Shiitake, Turkey Tail, King Trumpet. These mushrooms are packed with benefits for your mental and physical health. Immune support, shaper focus, energy and digestion help are just some of the benefits.
LMNT Chocolate Salt: I drink my shake after my morning workout. Adding in a hydration supplement like LMNT is a great way to add electrolytes back to your body. I use the chocolate salt in my shake because it honestly improves the taste! I will say it does contain a high amount of sodium, so keep that in mind if you have high blood pressure.
The shake contains 33g of protein!
Meagan Fowler 
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